Ring Self-Assisted Chin-Up
Chin-ups made easier! Use rings & bands to build strength with assisted movement. Perfect for progressing to unassisted chin-ups.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up the gymnastic rings at a height that allows you to hang with your feet touching the floor or elevated platform.
2. Attach the assistance band to the rings, and place it under your knees or feet, depending on the needed assistance level.
3. Grip the rings with palms facing you (supinated grip), hands shoulder-width apart.
4. Start with arms fully extended, maintaining a straight line from your head through your feet.
5. Pull your body up by bending your elbows and pulling the rings towards your upper chest.
6. Focus on squeezing your shoulder blades together and down as you rise.
7. Pull yourself up until your chin is above the level of the rings.
8. Hold for a moment at the top, then lower yourself back down with control to the starting position.
9. Repeat for the desired number of repetitions and sets, ensuring proper form throughout the movement.
10. Adjust the assistance band tension as you progress to gradually increase the difficulty of the exercise.
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